I’ve spent many an evening, after a long, hard day doing these poses in our living room while family life happens around me. That might mean that my daughter is jumping on me, or that there’s an occasional sports newscast on in the background. My evening wind down practice isn’t pristine (and yours doesn’t have to be either), but I still find it incredibly helpful to spend a few minutes on self-care in the evening. It provides a buffer zone that helps me relax so that when it’s time for sleep, my mind isn’t buzzing and my body isn’t calling out for more attention.

The evening sequence focuses on stretching the hips, hamstrings, and shoulders – all areas that accumulate tension in daily life. You’ll notice that there are no Sun Salutations at the beginning of the sequence and that’s intentional. The idea is to gently nurture yourself by stretching, breathing, and tuning your awareness to your body and breath. This act of focusing on exactly what you’re doing in your body and breath will help slow down the momentum of your mind so that when it’s time to let go and sleep, it’s easier to do that.

Take 5-10 breaths in each pose and do each side before moving to the next. Rest, savor, and repeat as often this evening-sequence you can!

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Andrea Ferretti and Jason Crandell are a husband and wife team who have been teaching, writing about, and living their yoga for nearly two decades. Andrea is creative director for Jason Crandell Yoga Method. Jason is an internationally recognized vinyasa yoga teacher. They live together in San Francisco with their full-time boss, Sofia-Rose Crandell, age 5. To find out where you can train with Jason live, check out the Schedule page.